Announcements

CrossFit Deliverance – CrossFit

Weightlifting

Coach’s choice: Jerk complext from the competitive program

WOD

This workout contains many reps of two high-skill movements. Each round offers a large dose of both exercises, so plan on breaking them into multiple smaller sets. Drop the reps and modify the movements to something that is challenging but still allows you to keep moving. Newer athletes might want to avoid the GHD completely until they have built up a tolerance for this very potent movement.